Warm up:
Last day for this week :-)
Skill:
5 minute STRICT pull up challenge
****AT least 1 strict pull up every 15 seconds for the 5 minutes
Strength:
Hang cleans - MOVE TO BELOW THE KNEES
3-3-3-3-3-3
then
Hang snatch - small dip and drive
2-2-2-2-2
Metcon:
Snake Eyes - always adds up to 11
Man makers 35/25lb dumbbells each hand
Ab mat sit ups
Sunday, December 6, 2015
Friday, December 4, 2015
Thursday 3, December 2015
Warm up:
3x 30 second each move
Bend and twist
Jump rope
Air squat
PVC pass throughs
Skill:
3 minutes max effort strict CHIN ups
Strength:
Deadlifts
12-10-8 warm up
then
10-10-10 at 65% of your 1 rep max super set with
15 each round of straight leg deadlifts at 60/40kg
Metcon:
Happy Birthday SURI!!!!
12x
3 power cleans 70/50kg
2 front squats
4 box jumps 30/24in
Wednesday, December 2, 2015
Wednesday 2, December 2015
Warm up:
Yeap I know its the same :-)
Skill:
3 minute pull up test WIDE grip STRICT
Strength:
Strict press
Warm up:
12-10-8 at 45/50/55% respectively
then as with yesterday you will be super setting a movement immediately after your sets of strict press
10-10-10 at 65% of your new 1 rep max
Each set of 10 is IMMEDIATELY followed with
15 push press at the same weight
Metcon:
"Annie Lunges"
50-40-30-20-10
Double unders
GHD sit ups
after each round of BOTH movements you will then do
25-20-15-10-5
Lunges
Yeap I know its the same :-)
Skill:
3 minute pull up test WIDE grip STRICT
Strength:
Strict press
Warm up:
12-10-8 at 45/50/55% respectively
then as with yesterday you will be super setting a movement immediately after your sets of strict press
10-10-10 at 65% of your new 1 rep max
Each set of 10 is IMMEDIATELY followed with
15 push press at the same weight
Metcon:
"Annie Lunges"
50-40-30-20-10
Double unders
GHD sit ups
after each round of BOTH movements you will then do
25-20-15-10-5
Lunges
Tuesday 1, December 2015
Warm up:
3x30 second
Bend and twist
Jump rope
Air squat
PVC dislocates
Skill:
If you did not do Monday, this is what you are doing today
If you did Monday, you are doing
"Cliff Hanger"
3 rounds of the following with ample rest between
The title may be reminiscent of a bad Sylvester Stallone movie, but this challenge is no joke. Picture yourself dangling from a cliff and your only chance for survival is to pull yourself up repeatedly without letting go.
That's the crux of this challenge, just keep pulling until your lats curse your name and your biceps go on strike. As soon as both hands leave the bar, the challenge is over. You're through. This challenge is great for testing your grip strength and breaking through the lactic acid threshold.
Sounds a lot like the failure test, doesn't it? I'm about to drop a wrench in the gears: You can do no more than 10 reps in a row with any given grip.
Plan on starting with a prone grip? Great, you have 10 reps until you have to flip to supinated or switch over to the neutral handles. The grips are up to you, pick two and pull.
If you can't go over 10 reps in a row at a given grip, it doesn't mean that you have to do exactly 10 reps with that grip. You can switch grips at any point before the 10-rep limit. Get more than 20 reps total before letting go and you can pat yourself on the back (if you can).
Strength:
Back squats Super Set with Weighted jump squats (bar on back)
Warm up:
12-10-8 at 45/50/55% respectively of your 1 rep max
then
10-10-10 at 65% of your new 1 rep max
IMMEDIATELY following every set of 10 back squats you will do
15 weighted jump squats - FOCUS on exploding out of the hole
Metcon:
12 min AMRAP
Increase the number of thrusters and burpees by 3 every round
3 thrusters 42.5/32.5kg
3 burpees
6 thrusters
6 burpees
9 thrusters
9 burpees
and on and on until the buzzer rings at 12 minutes.
3x30 second
Bend and twist
Jump rope
Air squat
PVC dislocates
Skill:
If you did not do Monday, this is what you are doing today
If you did Monday, you are doing
"Cliff Hanger"
3 rounds of the following with ample rest between
The title may be reminiscent of a bad Sylvester Stallone movie, but this challenge is no joke. Picture yourself dangling from a cliff and your only chance for survival is to pull yourself up repeatedly without letting go.
That's the crux of this challenge, just keep pulling until your lats curse your name and your biceps go on strike. As soon as both hands leave the bar, the challenge is over. You're through. This challenge is great for testing your grip strength and breaking through the lactic acid threshold.
Sounds a lot like the failure test, doesn't it? I'm about to drop a wrench in the gears: You can do no more than 10 reps in a row with any given grip.
Plan on starting with a prone grip? Great, you have 10 reps until you have to flip to supinated or switch over to the neutral handles. The grips are up to you, pick two and pull.
If you can't go over 10 reps in a row at a given grip, it doesn't mean that you have to do exactly 10 reps with that grip. You can switch grips at any point before the 10-rep limit. Get more than 20 reps total before letting go and you can pat yourself on the back (if you can).
Strength:
Back squats Super Set with Weighted jump squats (bar on back)
Warm up:
12-10-8 at 45/50/55% respectively of your 1 rep max
then
10-10-10 at 65% of your new 1 rep max
IMMEDIATELY following every set of 10 back squats you will do
15 weighted jump squats - FOCUS on exploding out of the hole
Metcon:
12 min AMRAP
Increase the number of thrusters and burpees by 3 every round
3 thrusters 42.5/32.5kg
3 burpees
6 thrusters
6 burpees
9 thrusters
9 burpees
and on and on until the buzzer rings at 12 minutes.
Monday 30, November 2015
Start of a new week, almost a new month, a new pull up goal, and a new strength cycle!!!
Warm up:
3x 30 second each move
Bend and twist
Jump rope
Air squat
PVC pass throughs
Skill:
1 minute STRICT pull ups - KNOW this score
If you use a band, it needs to be the LIGHTEST band
Strength:
Bench press
Warm up:
12-10-8 at 45,50,55%
then
10-10-10 at 65% of your 1 rep max
Metcon:
Matt 16
For time:
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Post time to comments.
U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania, died April 9, 2013, in Pachir Wa Agam district, Afghanistan, from injuries sustained when his AH-64 Apache helicopter crashed. The 34-year-old was assigned to 1st Attack Reconnaissance Battalion, 104th Aviation Regiment, 28th Combat Aviation Brigade, 28th Infantry Division, Pennsylvania National Guard, Fort Indiantown Gap, Pennsylvania. Ruffner is survived by his parents, Chuck and Diane; brother, Jeff; and girlfriend, Jackie Bignardi.
Warm up:
3x 30 second each move
Bend and twist
Jump rope
Air squat
PVC pass throughs
Skill:
1 minute STRICT pull ups - KNOW this score
If you use a band, it needs to be the LIGHTEST band
Strength:
Bench press
Warm up:
12-10-8 at 45,50,55%
then
10-10-10 at 65% of your 1 rep max
Metcon:
Matt 16
For time:
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Post time to comments.
U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania, died April 9, 2013, in Pachir Wa Agam district, Afghanistan, from injuries sustained when his AH-64 Apache helicopter crashed. The 34-year-old was assigned to 1st Attack Reconnaissance Battalion, 104th Aviation Regiment, 28th Combat Aviation Brigade, 28th Infantry Division, Pennsylvania National Guard, Fort Indiantown Gap, Pennsylvania. Ruffner is survived by his parents, Chuck and Diane; brother, Jeff; and girlfriend, Jackie Bignardi.
Friday 27, November 2015
OPEN GYM - yayaayayayayayaya
Get in here and work on some skills, lifts, or get a quick metcon in. Your choice!
Get in here and work on some skills, lifts, or get a quick metcon in. Your choice!
Thursday 26, November 2015
Today in honor of the holiday we do a nice little workout so you don't feel so bad for all the delicious food and drink you will be partaking in for the next few days (if you are anything like me)
Turkey Twins
2x
200m backwards
25 goblet squats
25 burpees
400m run
25 kb swings
25 wall balls
400m run
25 pullups
25 Turkish get ups
200m backwards
If needed rest 1-3 minutes
HAPPY TURKEY DAY!!!!
See you tomorrow for open gym if you are not in a food coma still
Turkey Twins
2x
200m backwards
25 goblet squats
25 burpees
400m run
25 kb swings
25 wall balls
400m run
25 pullups
25 Turkish get ups
200m backwards
If needed rest 1-3 minutes
HAPPY TURKEY DAY!!!!
See you tomorrow for open gym if you are not in a food coma still
Wednesday 25, November 2015
SCHEDULE FOR THIS WEEK
Monday - Wednesday = Normal schedule
Thursday = 9am class ONLY
Friday = Open gym 8am to 10am, and 2pm to 4pm - DOORS LOCK AT THE BOTTOM OF THE HOUR
Back to normal Saturday
MAX WEEKKKKKKK!!!!!
Warm up:
1 minute bike sprint
20 back extensions
20 PVC OHS
20 Step ups each side
Skill:
3x
60 second hold
Chin up Hold
Hollow Hold
Wall sit with a plate
Strength:
CrossFit Total
Monday - Wednesday = Normal schedule
Thursday = 9am class ONLY
Friday = Open gym 8am to 10am, and 2pm to 4pm - DOORS LOCK AT THE BOTTOM OF THE HOUR
Back to normal Saturday
MAX WEEKKKKKKK!!!!!
Warm up:
1 minute bike sprint
20 back extensions
20 PVC OHS
20 Step ups each side
Skill:
3x
60 second hold
Chin up Hold
Hollow Hold
Wall sit with a plate
Strength:
CrossFit Total
The CrossFit Total
In Workouts
December 01, 2006
The CrossFit Total reflects an athlete's functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.
Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.
Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.
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